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WOD 12/01/2012

11/30/2012

Warm Up: Run 400m, then dynamic movements and stretching. Next, practice your technique for the bear complex and work up to 95#/65#. (video example below)
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WOD: "Bear complex" ladder.
Every :30 , perform 1 bear complex. Increase the weight 10# each round, and continue until you are unable to perform the rep. Men start at 65#, and women at 35#.
*Bear complex = squat clean to thruster + back squat to thruster
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Endurance: 8x 25m prowler push ----*Rest 60-90 seconds between each push.

The below is a pretty heavy bear complex load. Of course, Rob O makes it look pretty easy.

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WOD 11/30/2012

11/29/2012

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Warm Up: 2 to 3 Rounds - 5 power snatch, 5 overhead squat, 5 snatch balance, 5 push ups, mobility and stretching
*Start off with the barbell and increase the weight each round.
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Strength: Work up to 85% of your 1 RM snatch. Then...
10 round EMOM of:
1 snatch (85% of your 1 RM)
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WOD: For time.
100 double unders
75 KB swing (70/53)
50 ball slams
25 toes 2 bar
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Bonus if time: 1 max plank hold, 1 max wall sit

*** Can anyone dethrone Lee Ann?***

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11/29/2012

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Rest day

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WOD 11/28/2012

11/27/2012

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Warm Up: 3 rounds - Row 250m, 5 pull ups, 5 push press (65/45), 5 air squats.
*Start off easy and increase the intensity each round. You've likely heard me say before, you don't want your heart rate spiking...the first time...in the WOD.
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WOD: Complete 21-18-15-12-9-6-3 reps of ...
Chest 2 bar pull ups
Back squat (95/65)
Push press (95/65)
GHD sit ups or Flytraps (v-ups)
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Endurance: Tabata row
*Goal for men is 1,000m, and 800m for women.
Some of you are likely not familiar with a Tabata yet. It is 8 rounds - 20 seconds on, 10 seconds off.

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WOD 11/27/2012

11/26/2012

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Warm Up: Row 500m, then 2 to 3 Rounds - 5 deadlift, 5 power clean, 5 front squat, 5 push press, 5 back squat, 5 push up, mobility and stretching between rounds
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Strength: Work up to 85% of your 1 RM clean and jerk.
Then 10 rounds, EMOM, do
1 clean and jerk (85% of your 1 RM)
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WOD: Complete 5 rounds :
5 deadlift (275/225)
1 min max distance row
30 seconds rest
*This is one of those you should NOT be so concerned with blazing through. You're going to be doing heavy deadlifts and there will be transition time getting on the rower. So, the following is some incentive to make sure you're not rushing through anything.
**Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.
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If time...Bonus...Core: 3 rounds - 15 WTD sit ups (45/25), 10 barbell good mornings (45 # bar)

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WOD 11/26/2012

11/25/2012

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Warm Up: Run 400m, Burgener warm up (snatch grip) .
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WOD: 5 rounds for time of
5 snatch (135/95)
15 meter handstand walk (yes, there are substitutions/scaling for this)
1 suicide sprint (start line - 5m -10m) I will explain if you've not done them before
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Endurance: Sprint 800m, sprint 400m, sprint 200m, sprint 100.
***Rest between each of the sprints, the amount of time it took you to run it.***
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Core: 50 GHD sits ups, 30 back extensions (45#/25#) -- break them up however you need to

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WOD 11/2/2012

11/23/2012

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Warm Up: Run 400m, then jump rope for 1 min ...go through Burgener warmup (clean hand position not snatch position) and repeat one or two more time. Stretching and mobility...then warm up to a 155/115 clean and jerk.
* For the Burgener warm up, start off with the bar, and increase 10 pounds each round.
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WOD: Complete as many rounds as possible in 12 minutes of the following...
50 double unders
5 clean and jerk (155/115)
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Endurance: 15 rounds - 30 sec max distance row, 30 seconds rest

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WOD 11/23/2012

11/22/2012

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Class times for Black Friday...6 AM, 7 AM, 8 AM and 9 AM only. Normal times of 8 AM, 9 AM and 10 AM for Saturday 11/23/2012.

Warm Up: Row 500m, then junk yard dog. Next, mobility and stretching while warming up to 80% of your 1 RM front squat. (Many of you will know what your 1 RM is from the Wendler cycle. So, basically just follow your warm up lift loads from Week 3 of the Wendler cycle.)
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Strength: Front squat - 2 reps x 10 sets @ 80% 1 RM front squat.
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WOD: 5 rounds, every 3 minutes perform the following...
2 rope ascents
20 box jump 24/20
20 ball slams 30/20

***The sooner you finish each round...the more time you have to rest before the next round...get after it!!!***

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Thanksgiving Day FGB!!!!!

11/21/2012

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8 AM Thanksgiving morning...be there!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

****You can start at any station****

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11/22/2012

11/20/2012

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Normal hours tomorrow ...Wednesday the 21st.

Thursday...Thanksgiving morning...how many of you would be up for a Thanksgiving morning WOD like last year? 7 or maybe 8 am. 25 people can go at once on the one I have planned if I have any takers.

Friday 11/23/2012: Some of you will be going to the LSU VS AR game. Many others will be watching it and or spending the day at Black Friday sales and as well be off from work. So...there will be morning class times only of 6 AM, 7 AM, 8 AM and 9 AM.

Saturday 11/24/2012: Class times as usual of 8 AM, 9 AM and 10 AM

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